Category Archives: Health & Fitness

Every once in awhile, there’s a new health fad that is being trumpeted as the cure for all ills.

The process is achingly familiar by now. It tends to begin on Instagram with celebrity endorsements of a product, exercise, or just a way of thinking. The celebrities claim that this thing has changed their life, improved their fitness, and claim it is this new innovation (rather than the gentle hand of the PhotoShop brush) that is responsible for their new look.

The newspapers are next to pick up on it. They will report the trend and then either argue for it (if they too have advertisers wanting to sell the product) or against it (if it competes with their advertisers). Soon the news moves onto the blogs, with a crowd for and against developing.

In the midst of all this – and the consumerism that’s at its heart – it’s difficult not to be cynical. Why should you ever believe a health fad?

First, let’s figure out the kind of “innovations” that have been presented to the public in this manner in the past. You’ll soon see a connection in the way they develop – essentially, taking an old idea and spinning it as new to benefit a new generation. And, of course, to profit off it!

Fad #1: Yoga

Yoga was the defining exercise practice of the mid-2000s. From Madonna to former Spice Girls, there were more yoga videos than you could shake a stick at. It was the revolution! We were all going to be bendier, healthier, just outright better.

While yoga is not quite the forefront of the health picture anymore, it’s never really gone away. There’s still due attention paid to it by medical practitioners and celebrities alike, and thousands are grabbing their yoga music and mats every day to try and improve their health.

Of course, yoga was nothing new when it became a fad – it has historical roots dating back centuries.

Fad #2: Gluten-Free Food

For those with Celiac Disease, the idea of eating food free from gluten (i.e. not containing any wheat, malt, barley etc.) was nothing new – it was a staple of life for them. Eating these foods when you have Celiac Disease can make you very unwell in the short term (gastrointestinal distress) and even cause cancer in the long run.

Then the health fad nuts got ahold of the idea that gluten-free was the answer to everything. Various claims began to circulate that it would improve your life and help weight loss. A champion tennis player credited going gluten-free with his sudden increase in form. Suddenly, gluten-free wasn’t just a choice forced upon you due to a medical condition: it was a lifestyle.

There’s something about the idea of a paleo diet that makes sense to us. The idea of eating as the cavemen ate! What could be simpler? After all, it got us to this point didn’t it? Those foods have got to be beneficial, or else humanity wouldn’t exist!

Paleo is the simple concept of not eating processed foods. Meals should be derived from vegetables, healthy fats, and unprocessed meat. It’s a return to a simpler world where a snack is a handful of nuts rather than a packet of crisps.

As inevitably happens with any diet fad, the claims of weight loss were legion. Then there are the claims it can improve your health in more ways than it’s possible to count.

Fad #4: The 5:2 Diet

The 5:2 diet is relatively simplistic. For five days per week, you eat ‘normally’. For the other two days, you fast.

It has been championed far and wide for weight loss and maintaining a healthy body. It was impossible to miss the endless reports of whether or not it worked, advice from nutritionists, and the virtues and problems it presents chewed over.

Other examples of these “fads” would be Zumba, keto diet and exercise – and many more than it’s possible to count.

So What Do They All Have In Common?

There are a few unifying factors between all of these diet, health, and fitness plans.

They take a scientific basis and expand on it for a lifestyle option.

They are popularised by celebrities and the media.

They all make claims to great health improvement and weight loss.

The wording we’re using here suggests that these things are inherently bad: fad. A fad is meant to be a fly-by-night solution rather than a genuine lifestyle change. They promise the world and deliver very little.

Or do they?

Healthcare Science Is In A Constant State of Flux

The simple fact is that there is no “right” way to diet, exercise, or maintain your health. We have theories – a balanced diet, moderate exercise – but they are just theories. Good science should always be open to new evidence and ideas. There are so many strings to research that it makes sense that developments will happen and be introduced to the world.

That means that if you dismiss these health fads and trends out of hand, you could really be missing out. They might genuinely have stumbled on something that works.

People who practice yoga, for example, report a higher quality of life both physically and mentally. Those on the paleo diet do lose weight. These are good fads, which have introduced different practices that people can stick to and maintain.

Then there are the less successful fads. The 5:2 diet, for example, is great in the short term but notorious for how poorly it works in the long run. Zumba might be fun for awhile, but like all exercise styles, it has its problems keeping people’s attention. As for the favourite of the early 21st century – the Atkins Diet – we know now it can outright make you ill.

So how can you tell the difference?

What’s the key to differentiating between the fads and trends that might help you and the ones that are problematic?. If you stumble across an idea and are wondering if you should try it, then ask yourself a few key questions.

Question #1: “Is Someone Trying To Sell Me Something?”

With yoga or the paleo diet, no one is trying to sell you anything: they’re talking about a lifestyle change. You don’t have to buy special pills or sign up for a specialist discussion; you can follow along with free resources (such as YouTube videos of yoga or just buying more fruit and veg when you shop).

There might be books on the subject which can aid these ideas, but they’re not necessary. If you have to buy something to be able to follow it properly, then be very dubious indeed.

Question #2: “What Does Scientific Consensus Say?”

It’s easy enough to find the opinion of the science community on something you are considering. Just Google the name of the idea (let’s call it the Amazing Plan for this example) like so:

“Amazing Plan + science + evidence”

Speech marks and all. That should bring up the opinions of the scientific community. Spend a little time wading through the results until you find a consensus.

It’s also a good idea to speak to your doctor about anything you’re tempted to try. They will be able to tell you not only if it’s a good idea in general, but if it’s a good idea directly relating to you and your health concerns. They might even be able to guide you towards options and resources so you can get the most out of any lifestyle changes that it makes.

Question #3: “What’s The Harm?”

Trying to eat more vegetables with paleo or doing a few stretches with yoga aren’t harmful, as you will soon discover if you do them for yourself. However, with the “bad” trends, online forums will quickly reveal if there is a potential harm caused by a new trend.

Take account of personal experiences from people who have lived it. Ideally this should be sourced from forums rather than magazines/blogs – often, magazines and blogs are being paid to promote a product, so they’re unlikely to say anything bad about it. Look for genuine user experience. If you do find a blog post or magazine article that you think is genuine, there should always be a disclosure if it’s a paid advertisement. It’s often at the bottom in small print. If you find it, keep that in mind when following the opinions and advice offered.

So…

Sometimes, the public is made aware of a change to health and fitness that is genuinely beneficial. So rather than dismissing a new idea for health improvement or self-help out of hand, apply a few questions and some discerning thinking before deciding to go ahead. Finally, there is always the option of running any plans you have regarding your health and well-being by your doctor first – it’s always a good step before making any changes, just to be on the safe side.

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A lot of us wouldn’t bring our thoughts to health when thinking of a new career path. After all, we are hunting down a role which will give us the best opportunities over the years. And something that pays out well, so we can lead a fulfilling lifestyle. But, in fact, health should be on your mind when choosing a role. After all, our job can have a significant impact on our health. For example, if you go for a position which means hours of desk work, you are more likely to end up putting on weight. After all, you are not moving around much during the day, and are more likely to snack on your computer. Also, a job which involves a lot of stress might put you at higher risk of conditions like depression. Therefore, your health is something you need to consider when choosing a new career. In fact, here are some careers you might consider doing which will keep you in the best health!

Personal trainer

You might have worked with a personal trainer before when you have been at the gym. After all, you can hire them for a session, and they will ensure you have the best workout possible. They can also help you to make a plan to ensure you get in the best shape. And some personal trainers even make their own companies which enable them to work with clients at their home. But you might not have considered becoming a personal trainer before. However, there are a lot of benefits for your health! After all, you have to often work out alongside clients meaning you are getting a good amount of exercise every day. And you have to be in the best shape possible if you are going to be a personal trainer. After all, no one will want to hire someone who isn’t in a healthy shape! Therefore, you need to be a good healthy weight to ensure you inspire them to workout. So it means you will exercise and eat healthy which will ultimately help you to stay healthy for longer!

Ski instructor

A lot of people go for a great ski holiday and then decide that they want to pursue it as a career. After all, there’s something so amazing about heading down the slopes at a fast speed. And it can be rewarding when you get to teach others about how to ski too. And see them finally managing to whiz down the slopes on their own. But as well as the buzz, being a ski instructor can also be highly beneficial to your health. For one thing, you are outside in the fresh air which can be fantastic for your lungs. And it’s a happy career so you won’t have to worry about your mental health being put in jeopardy. After all, with brilliant views and people willing to learn, it can be a great job. Also, doing a sport like skiing every day also means you are getting plenty of exercise. Therefore, you are likely to find that you get in the best health you have been if you become a ski instructor. And as you will have to do the sport every day, it can boost your eating habits. After all, you know you have to eat a proper diet if you are going to have the energy to hit the slopes!

A teacher

You might not think being a teacher which would boost your health. After all, it can be stressful trying to teach a class of unruly children who don’t want to listen. But there are actually a lot of benefits to your health by becoming a teacher. For one thing, it keeps your brain ticking away as you teach children about different things. Therefore, your brain health is bound to be in good shape when you have to teach every single day. In fact, using your brain every day is bound to keep diseases like dementia away. And when you are a teacher, you often have to move around the classroom as part of your day. Therefore, it’s ensuring you are getting plenty of exercise in your day. And it beats just sitting at a desk for eight hours a day. If you want to boost your health, even more, you should consider going down the physical education path. After all, it means you will have to get out with the kids playing sports on the field. Therefore, you will get plenty of exercise running around after the kids. And are bound to keep in good health for longer if you head down this career path!

Nurse

I have a lot of respect for nurses. After all, they have to deal with a range of different issues and have to work long hours. But while there are some negatives to being part of the NHS, being a nurse can actually be one of the most rewarding careers you can go for. And a lot of people in nurse jobs do love their job and the people they meet. But as well as being highly rewarding, being a nurse can do great things for your health. After all, while you are at the hospital or surgery, you are learning all about different illnesses. Therefore, if something happens to you, you might be able to diagnose it quickly. And you might notice signs that could mean you spot something early before it becomes dangerous to your health. Also, working in the healthcare career can often give you a boost to look after you own health. After all, you see the dangers every day when treating patients of what bad health can do to you. So it can often give you the boost you need to eat a healthy diet and exercise more regularly in your life.

Nutritionist

Being a nutritionist is often a highly rewarding job. After all, you are helping people turn their food habits around to enable them to be in good health. And when you see people making a change, it can help you to feel like you are doing a good job. But also being a nutritionist can do wonders for your health. After all, you can’t ignore what you have to tell others. Therefore, you are more likely to get your own eating habits in good shape to ensure you stay healthy for longer. And if you are in the best health possible, your clients might be spurred on to try their best to get their eating habits in tip-top shape too! Therefore, make sure you are eating a healthy diet which will boost your health.

Animal care

A lot of people love to work alongside animals. After all, it’s such a caring and rewarding job when you are taking care of animals on a daily basis. And whether you are nursing them back to health or looking after them on their way to being rehomed, it can be a lovely job. And it’s also excellent for your health. After all, working alongside animals has been said to give your mental health a boost. In fact, petting and playing them can definitely lift your spirits. And being in an animal care profession also does wonders for your physical health. After all, you have to run after these animals, and it will ensure you are on your feet all day. That way, you get to ensure you stay in the best health possible while you are active with these animals!

And going down the hospitality route by becoming a waitress can also be great for your health. After all, rushing around taking people’s orders and delivering their food will ensure you get plenty of exercise during the day!

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Something we can all agree on is that fitness is important, and staying fit is a lifelong challenge which it is worth getting used to. No matter what kind of experience you have had in the past with training and fitness, there is always the opportunity to carry on and do even better than ever before. If you are currently in the position of wanting to improve your fitness levels, but you don’t know how, then hopefully this article will help you. In it, we will be discussing some of the simplest ways to dramatically improve your fitness in a very short space of time.

Exercise In Short Bursts

When you want to make your workout more effective, it is often helpful to learn some of the science behind exercise. One thing worth noting in particular is that exercising in short bursts is very often the most effective method for improving your fitness. This is particularly true for cardiovascular exercise, where the aim is essentially to let your heart practice what it does best – pumping the blood – by stopping and starting with your workout at regular intervals. If you are looking for one way to improve your workout without changing what you’re actually doing, then this is a great way to do just that, so bear this in mind.

Get A Personal Trainer

If you have never had a personal trainer, you might be pleasantly surprised at just what it can do for you. With a professional personal trainer on your side, you can be sure that your workout efforts will be greatly maximised. This is because trainers know all of the little tricks and tips about how to make workouts more effective, and they are also usually adept at spurring you on and motivating you to achieve more and more with your exercise regime. A personal trainer can take you through a series of fitness courses, each designed for different purposes, and at the end of it you will probably feel like a completely new person. This is well worth considering if you want to dramatically change things around in your life.

Deskercise

Part of the problem for many of us is that work gets in the way of when we should really be exercising. If you have an office job, there is a way of ensuring that you get your exercise in while still doing your way. There are plenty of ‘deskercise’ routines that you can carry out as you work which are designed to keep you in shape. If you often feel like you are too inactive during the weekdays, then this might be a good idea to take on board.

Remember Your Diet

Above all, you need to remember that the exercise is just part of a larger whole, and you need to take care of the whole for everything to be as effective as possible. That’s why you need to remember your diet at the same time – eating right is one of the most important elements of improving your overall fitness.

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Being able to see clearly is something that many of us take for granted. Yet it’s one of our body’s most prized possessions. It gives us the ability to see the world and carry out countless functions from driving a car to watching a movie. The quality of life it provides is unrivaled, and it’s a function that many of us would not want to do without. But because many of us rarely think about how incredible our eyesight is, we fail to protect as well as we should. Maintaining and protecting your eyes should be a top priority for us all. As we get older, we have an increased risk of developing age-related eyesight conditions such as cataracts and glaucoma. This conditions can cause a decreased level of vision which can eventually lead to blindness. To prevent this from happening, it’s crucial that we do everything we can to keep our eyes healthy throughout our lives. To help you get started today, read through these top tips.

Have an eye exam every year

Getting your eyes checked routinely, is just as important as seeing the dentist and your doctor. It gives your optician a chance to spot potential warning signs of eye conditions such as diabetic retinopathy and cataracts. The sooner these conditions are diagnosed, the easier they are to treat. If left to develop, they can cause pain, loss of vision and blindness. In addition to this, an eye exam can also ensure you are wearing the correct prescription lenses and contacts. If you haven’t been to the opticians for a while, they might need updating. To find a reputable optician in your local area, use this useful directory by USA Opticians. Then, make an appointment as soon as possible. You should also make an appointment with your family doctor. Ideally, you should be getting your eyes tested at least once every year.

Your appointment is the ideal time to discuss any concerns relating to your eyes or vision, such as short-sightedness or eye floaters. Your optician or doctor can answer any questions you may have. You can also talk to them about your family’s medical history to discover whether you could be at risk of contracting eye diseases. In addition to this, it can be beneficial to learn more about common eye concerns. You can go online and find out in this post from The Alternative Daily why you get eye floaters. You could also read posts on optician’s blogs about glaucoma, styes, and twitching eyelids. This can help you feel less afraid and more in control of your eye health.

Do more exercise

It might sound strange, but regular exercise has been found to keep eyes healthy and in a fantastic condition. So if you aren’t doing as much as you should be, protecting your eyesight should provide plenty of motivation. You could join a gym or hire a personal trainer to help you work out at home. Consider taking part in a weekly dance class or start weight lifting. Even choosing to walk instead of driving more often can make a considerable difference to your fitness levels. Find a type of exercise that you enjoy doing and it won’t feel like such a chore. You’ll also be more likely to stick with it and do it on a regular basis. Regular exercise can help you to protect your eyes. But it will also help you maintain a suitable weight and strengthen your bones and muscles. This, in turn, should improve your energy levels and make you feel healthier in mind and body.

As well as general exercise, there are also exercises that are designed specifically for your eyes. Eye exercises involve moving your eyes in varying sequences. If done on a daily basis, these exercises could improve your vision. While also helping you reduce the risk of eye strain and developing conditions like myopia.

Eat a balanced diet

Eating a healthy balanced diet is another thing you can do to protect your eyes and vision. Fruit and vegetables are jam-packed with antioxidants, which can reduce the risk of you developing cataracts. Salmon and tuna which are both rich in omega-3 have also been found to prevent the development of macular degeneration. To find out what other foods are good for vision, see the cooking light website. Eating a healthy diet can also prevent you from getting diabetes, which can also lead to eye problems. To start including more variety within your diet, start looking online for healthy meal ideas. You can download healthy eating ebooks or visit popular food blogs. It shouldn’t take long to find something you like the look of.

As well as eating well, you might also want to take vitamin supplements that are tailored to eyes. This will ensure your eyes are getting all of the nutrients they require to function correctly and stay as healthy as possible. Always talk to your doctor for their recommendations before taking vitamin supplements of any kind.

Wear sunglasses

We all know how damaging the sun’s UV rays can be on our skin and that we should be wearing sunscreen every day. But did you know that your eyes can be burned by the sun too? Photokeratitis is a condition that is caused when the corneas are burnt by the sun. This can cause temporary loss of vision and light sensitivity, as well as being uncomfortable. Exposing your eyes to the sun can also cause other more severe conditions such as pinguecula and macular degeneration. This is why it’s so important to wear sunglasses when you are outside and in direct sunlight. Find a style that you like that also blocks out 100% of the sun’s UV rays for optimal protection.

So instead of taking your eyesight for granted, start taking better care of it with these top tips. Most of these protective measures are easy to complete and carry out regularly. They can also help you improve other areas of your body too. For more support and guidance on how to take care of your eyes, see an optician for an eye test or talk to your doctor.

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People workout to lose weight, combat diseases, get the look they want and many other reasons. However, some are just not the type who would religiously go to the gym and follow the same fitness routine. Others simply do not like the discomfort that goes with it, like sweating or shortness of breath. Truth is, people need a regular physical activity to stay healthy. If you are the type of person who finds working out in a gym tedious or solitary, you can look for exercise options that cater to your interest and fitness level. Among these is dancing.

What the Experts Say

You probably want to know if dancing can actually replace a workout session. According to Monica Nelson, a fitness expert, this will depend on how much of a workout you are getting from your dance routine. Getting sweaty over dancing can surely burn calories. If you break a sweat and let loose for two hours, you engage your whole body to a cardio workout. The answer to this question is relative. Whether or not dancing can replace your cardio, session depends on what you hope to get out of the exercise. She adds that if you are monitoring your workouts and watching your diet, you could still do cardio and take dancing as an extra activity. However, if you are not trying to lose weight but want to stay active, dancing can be a substitute. It’s always best to consider your goals and interest.

Exercise physiologist Polly de Mille of the Women Sports Medicine Center says, to sum up, that the best exercise is one that promotes fitness, is safe, balanced and more importantly, enjoyable. Dancing is an attractive form of exercise because of its social aspect. Studies are even showing that dancing is an excellent fitness activity with many benefits. Dancing offers “fun factor” that gym workouts don’t.

Dance is also good for posture and balance, according to Dr. Beth Shubin Stein, an assistant orthopedic surgeon. She says it tones different muscle groups, making it a great aerobic exercise. There are studies to prove that dancing benefits versus gym workouts to are impressive.

Dance Routines to Consider

There are various dance moves to try if you want to make the most of this physical activity. Tap dancing can be a good cardio exercise. It works on the calves and the cardiovascular system. There are classes that will let you learn and enjoy tap dances involving repeating just a couple of moves. You don’t have to worry about fancy footwork for you can leave them to professionals. You can also watch and learn from video tutorials available online.

The wildly popular Zumba, also called the exercise in disguise, is a fun Latin dance workout that can burn many calories. The best thing about Zumba is that you can do it with a group, making it more enjoyable. Burn as much as 250 calories in just 30 minutes for intense pacing. You can also try other social dances like swing, salsa and ballroom to boost your endurance as you shed pounds. The social engagement of being with a group and mental stimulation as you learn steps are benefits of dancing that you are not likely to experience in a gym workout.

If you are targeting your core and back, hip-hop is a good choice. It is ideal for your oblique for there are barely straightforward and back moves and more on deep knee bends, squats and glute movements. You can enroll in one of the dance exercise programs offered by Les Mills – a 30 to 55-minute group dance workout for all ages based on hip-hop, house and other electronic dance music.

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Transforming your life has been a priority for many people over the years. Sometimes they get to a point in their lives where enough is enough. They have to make certain changes for their health and well-being. Whereas other choose to change purely because they want to. So they can feel all the positive changes that are made.

However, for many, they are not sure which type of change they should focus on. Some try something specific whereas others look at a few different changes. Which is why I thought it would be beneficial to look at eight lifestyle changes that on their own, or collectively, could change your life.

Becoming more active

Exercising more is something that you could decide to do alongside changing your diet. Or just focusing on the active side of things. It doesn’t have to be anything too extreme. Being active doesn’t mean you are attending the gym every spare minute you have. It is more to do with making a conscious choice to be active in your daily life. It could be choosing to walk somewhere instead of driving. Parking the car further away so you walk further. Even choosing the stairs in places. A great way to become active more is by looking at the number of steps you take each day. Many would say that a great goal would be to aim for ten thousand steps a day. You can track this by using smartphone apps, watches, and pedometers. Being active provides you with more energy and can have an effect on your mood. So if you find yourself feeling a little low or out of sorts this lifestyle change could change all of that

Drinking more water

Many people choose to drink more water alongside a diet change or being active. However, hydrating your body will always get you an amazing result in it’s own right. Water is nature’s natural detox, which allows you to flush the bad toxins from your body. It’s a great way to improve your skin tone and condition. Alongside with having other benefits like helping you sleep, give you more energy and lifting your mood.

Becoming a vegetarian

Perhaps you are considering a diet change; then a great choice would be to become a vegetarian. This is where you cut out meat products from your diet. The only thing to be aware of is getting protein in your diet in other ways. Fruit and vegetables have amazing qualities, and eating this way can transform your life. People also turn to vegetarianism due to their beliefs. You may not be happy with how animals are treated and their welfare. Which is why not only is this lifestyle change good for your body but also the mind. Doing something you feel passionate about, gives you drive and motivation.

Having a positive mindset

You might wonder why something to do with your mind could be life transforming. But positive thinking can have this affect on you. For many of us, once we get into the habit of negative thinking it can be quite difficult to change. It is easier to focus on the bad stuff. But changing your thought process can have amazing effects on your life. It all needs to start by changing the habit of your process. So if something is perceived as negative turn it into a positive. It may seem hard at first but the more you do it, the easier it becomes. Before you know it positive thinking will be your habit. Another great way of focusing on positiveness is to show gratitude to the things that are going well. Each day it’s a good thing to sit down and reflect on three positives in the day. Anything from drinking a hot drink in peace, down to succeeding in a business meeting. Keep it up and see how different your life becomes.

Considering becoming a vegan

If it is down to changing your diet once more than you may want to go one step further than vegetarianism and become a vegan. This is where your diet is solely plant based. Being a vegan is a lifestyle choice. This is because not only do you not eat meat, but you choose not to eat any ingredient that comes from an animal, or wear anything for that matter. It could be difficult to convert at first but taking small steps will get you there. It is also worth checking out companies like Hampton Creek via Facebook. Not only are there ingredients you can purchase but some great recipe inspiration. It could be just the lifestyle change you need to make a difference to your life.

Eliminating alcohol from your life

Drinking socially can be a great thing to do amongst friends and family. But what happens if that social drink turns into something more? For many of us, alcohol can become something we drink more often than we should. Turning into something that feels like it is needed rather than something that could be turned down. While being an alcoholic is an extreme case, many of us may find we have mild cases of alcohol dependence. Controlled, it isn’t necessarily a damaging thing. But consuming too much alcohol can have a negative affect. This is why deciding to remain sober could be the lifestyle change you need.

Quitting smoking

Finally, you may want to consider quitting smoking if it is something that you do. Nicotine in cigarettes is what you become addicted to. We all hear about the major health problems smoking can cause. It can lead on to Cancer in the future for many. While this isn’t always the case smoking can have other impacts on your health. It can cause problems with breathing; your energy levels can plummet and so can your fitness. It’s never easy to quite something you have become addicted to, but there are many programmes that can help. Along with support from your family and friends.

I hope one of these lifestyle changes have encouraged you to make the difference and transform your life.

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Are you sick of having rolls and rolls of flab when you look at yourself in the mirror? Do you wish you could wear slinky little dresses like the stars? Anybody can shape up, it’s just a case of believing you can before you do anything else! This post will tell you exactly how you can go from flab to fab in no time!

Start With Your Mindset

Change your mindset and you’re half way there! You need to believe you can do this. In fact, believe you’ve already done it. Don’t think of it as punishment or a chore, think of it as fun. Make it enjoyable so you like this lifestyle, and you’re more likely to stick to it.

Stop Buying Bad Food

Buying bad food and letting it sit in the cupboard is a recipe for disaster. Do your shopping online so you don’t get tempted by deals or bad foods, and only buy good food to fill your cupboards. Have a treat once in a while, but don’t keep them in the house. You can quickly sabotage your efforts this way.

Eat More Natural Foods

Natural foods will us up for longer than bad foods do. They also help us to feel more alert and energised. Include plenty of vegetables, fruit, nuts, and lean meats on your shopping list. You can also find ways to make your favourite foods from healthy food, so you don’t feel like you’re missing out.

Don’t Go Hungry

Starving yourself is not the way to go. You can ruin your progress in so many ways by doing this! Instead, eat at regular intervals and keep your portion sizes under control. If you let yourself starve you’ll either end up binging or you’ll mess up your metabolism and make your body hold on to fat.

People say they don’t like it, but they just haven’t found a form of exercise that they like. Make an effort 3 times a week and you’ll notice massive benefits. You can then increase it if you like, but you don’t have to. Even walking is a good form of exercise. Or, you could try something fun like playing football!

See a Professional

A professional can help you in many ways. They may talk to you about your diet, and advise you on how you can change your life. If you feel you are too far gone, you can also discuss weight loss surgery procedures. Depending on the type of professional you see, your life can change in many ways.

Address Underlying Issues

Do you feel insecure in yourself? Do you hate being alone? Lots of things can trigger eating binges and leave you feeling gross afterwards. Address these issues and you’ll feel less inclined to binge.

Enjoy the Journey!

Finally, enjoy the journey and the things you’re doing to get to where you want to be. Don’t have the mindset of, ‘I’ll be happy when I weigh X amount’ or ‘I’ll be happy when I look like X’ – just be happy now and enjoy the ride. This is your life, after all!

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Asthma is a common condition. In the UK, over five million people are currently receiving treatment for this medical problem. This equates to one in every 12 adults and one in every 11 children. The severity of asthma varies from person to person. In most cases, it can be effectively controlled. However, some people suffer from persistent problems. Occasionally, it can cause asthma attacks and severe episodes can require hospital treatment. They can even be life threatening. Indeed, these attacks kill around three people each day and Britain has one of the highest asthma death rates in Europe.

This is why it’s so important to make sure you can spot the signs of asthma in yourself or your loved ones. Once the problem has been identified, you can seek suitable treatments. For example, you can get asthma inhalers to both prevent and relieve attacks.

If you’re not sure how to identify the symptoms of this medical condition, take a look at the following guide.

The telltale signs

The most common asthma symptoms include wheezing, which means you make a whistling sound when you breathe, and a shortness of breath. The condition can also cause you to experience a tightening of your chest. This may feel like a band is surrounding your chest and is contracting around it. Frequent coughing is another telltale sign.

These symptoms are often worse last thing at night and early in the morning. They can also develop or get worse in response to specific triggers, including exercise or allergens like dust or pet fur.

What to do

If you or someone close to you shows these signs, it’s important to speak to a trained healthcare professional. These experts will be able to diagnose the symptoms and establish whether or not asthma is the cause or another health problem is to blame. Bear in mind that young children may not be able to express some of their symptoms, so you have to be especially vigilant when dealing with infants.

Finding out that you or one of your family members have asthma can be distressing, but it is important that you get a diagnosis so that you can seek suitable treatment. Many of the severe asthma attacks and fatalities that occur as a result of this condition could be prevented if sufferers took suitable treatments.

As long as you follow the medical guidance provided, you should be able to manage the condition effectively.

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If you really want to get ultra-fit in ways that see your core strength and cardio-vascular fitness improve – without simultaneously getting bigger or obviously muscled in an way – then try football training.

You can hardly move these days without hearing, reading or watching something about football – and particularly the English Premier League and the Champions League games. Media coverage for Man United, Man City, Chelsea, Arsenal, Liverpool, Tottenham Hotspur and all the other English clubs just seems to be wall to wall. But even if you have no interest in the sport whatsoever – have you ever stopped to think about just how fit the top players are?

In short – they’re ultra-fit. Top-level players can expect to run around 7-8 miles over the course of a game – much of that in short bursts. And as they run, they also have to be powerful to shrug off tackles, make tackles, jump for headers and all the rest of it – yet they’re almost all slight an slim these days (except for the goalkeepers).

There’s a strong case for saying the top-level footballers are the fittest athletes on the planet. This is a bit of a moot point as it’s a certain type of fitness. But they’re certainly up there and it’s that specific type of fitness many women would be interested in for their own shapes regardless of where they have any interest at all in the beautiful game.

That said, some interest helps. So the next time there’s a big game on and you’re other half is glued; join him and watch the players, and think how fit they must actually be to do what they do. To really get your interest going, try indulging in a little football betting before the game begins and using one of the may free bet offers you see around the web with major bookmakers like Bet365 and others.

This will help get you interested, but in particular, it will really help you appreciate the level of fitness involved.

Specifically, footballers need endurance, speed and strength. Yet at the same time, they’re light. So to get fit for football, do a lot of steady roadwork but intersperse this with bursts of full on sprinting for around 10-15 seconds at a time as long as you can manage it.

In the gym, concentrate mainly on exercises that use your own bodyweight such as pull-ups, press –up, squats and lunges. Do a lot of stretching work and when you do use the weights, go for high reps and low weights. Remember, you want to be leaner, fitter and stronger for football, but not bigger.

The best way to get going is to follow one of the many online football training programmes available on the web, and/or the apps, and then to adapt that programme to a regimen that suits you.

If you follow a good football-training programme – you will get supremely fit in ways other types of exercise don’t quite manage. You may even get to enjoy watching the game – or maybe even feel like having a go at playing yourself – and that will get you even fitter.

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Do you realise how important your health is? We only get one life, so staying healthy should be the number one priority of most people. Yet, people still stuff their faces with takeaways each day and avoid exercise like the plague. The following 10 things should all be done regularly if you want to stay healthy:

Eat Fruit and Vegetables

Fruit and veg are full of nutrients, antioxidants, and pure goodness. You should eat as many vegetables as you can cram into your mouth each day. Limit your fruit because of the sugar, but eat a few pieces every day to enjoy the benefits. Don’t try to cheat by drinking shop bought juices – they just aren’t the same, and often contain added ingredients!

Drink Water

Water flushes out toxins, which is good news for our bodies, as they contain a lot of them. It also helps to flush fat, which is perfect if you’re trying to slim down. Try to make water your go-to drink.

Avoid Smoking and Binge Drinking

Smoking and binge drinking are two things that our bodies can do without. Avoid even the odd social cigarette, and your health will thank you. I understand there will probably be a time where you drink too much alcohol, but try not to make a habit of it. A small amount every so often is better than binge drinking!

Health Checks

Regular health checks will keep you informed on what’s going on in your body. A private health check should be beneficial to you, if you want to know exactly what’s going on in great deal. You should get a lot of advice on your current lifestyle too.

Get Lots of Sleep

Getting enough rest is essential to health. Around 8 hours a night is a great number to aim for. Just bear in mind that too much sleep can be detrimental!

Exercise

Exercise doesn’t have to be sweaty and hard if you don’t want it to. You could start off with swimming a few times per week, or even just walking. You could then adjust your regime as you got fitter, if you wanted to.

Get Outside

Go outside and get some fresh air! Don’t let yourself spend too long indoors. Even when the weather is cold, go outside and enjoy nature. We naturally burn more calories outside too, so why not go for a run or a long walk?

Wear Sun Screen

Sun screen protects the skin from the sun’s harmful rays. You probably think you only need to do this in summer, but that isn’t the case. Sun screen should be worn all year round!

Laugh

Laughing might give you crows feet, but it’s a lot of fun. Your endorphins will increase and you’ll feel on top of the world.

Be Social

Don’t be shy or scared, get social. Humans are social creatures, so see your friends as often as you can. Go to classes and make new friends. It’s good for you!

Do these 10 things regularly, and you’ll be the best version of yourself!